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560 Console Instructions
Your CardioMax 560 is equipped with a programmable monitor to
help you track your progress and motivate you to reach your fit-
ness goals.
STEP 1
To turn on your monitor, press the ON/OFF button.
STEP 2
After turning your monitor ON, choose one of the courses
(Plateau, Interval, or Manual).
STEP 3
After selecting a program, choose a resistance level between 1
and 8 by using the + and - arrows. Then press the ENTER button.
STEP 4
After selecting a resistance level the TIME function will appear in
the upper left hand corner of the display. Using the + or - arrows
in the TIME function, select between 1-99 minutes. Press
ENTER/START and begin your workout.
Monitoring Your Heart Rate
To obtain the greatest cardiovascular benefits from your exer-
cise workout, it is important to work within your target heart
rate zone. The American Heart Association (AHA) defines this
target as 60%-75% percent of your maximum heart rate.
Your maximum heart rate may be roughly calculated by
subtracting your age from 220. Your maximum heart rate and
aerobic capacity naturally decreases as you age. This may vary
from one person to another, but use this number to find your
approximate effective target zone. For example, the maximum
heart rate for an average 40 year-old is 180 bpm. The target
heart rate zone is 60%-75% of 180 or 108-135 bpm. See Fitness
Safety on page 16.
Before beginning your workout, check your normal resting
heart rate. Place your fingers lightly against your neck, or against
your wrist over the main artery. After finding your pulse, count
the number of beats in 10 seconds. Multiply the number of beats
by six to determine your pulse rate per minute. We recommend
taking your heart rate at these times; at rest, after warming up,
during your workout and two minutes into your cool down, to
accurately track your progress as it relates to better fitness.
During your first several months of exercising, the AHA
recommends aiming for the lower part of the target heart rate
zone- 60%, then gradually progressing up to 75%.
According to the AHA, exercising above 75% of your maxi-
mum heart rate may be too strenuous unless you are in top physi-
cal condition. Exercising below 60% of your maximum will result
in minimal cardiovascular conditioning.